Omelette vs. Potato salad — In-Depth Nutrition Comparison
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The main differences between omelette and potato salad
- Omelette has more selenium, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin D, and iron; however, potato salad has more vitamin C.
- Daily need coverage for cholesterol for omelette is 82% higher.
- Potato salad is lower in cholesterol.
- Potato salad has a higher glycemic index than omelette.
Food types used in this article are Egg, whole, cooked, omelet and Potato salad, home-prepared.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +152.6% |
| Contains more IronIron | +127.7% |
| Contains more ZincZinc | +251.6% |
| Contains more PhosphorusPhosphorus | +221.2% |
| Contains less SodiumSodium | -70.7% |
| Contains more SeleniumSelenium | +529.3% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +117.1% |
| Contains more CopperCopper | +87.3% |
| Contains more ManganeseManganese | +320.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +437.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +543.3% |
| Contains more Vitamin B5Vitamin B5 | +141.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +457.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.5% |
| Contains more Vitamin B3Vitamin B3 | +1290.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 313mg | 68mg | 82% |
| Choline | 247.6mg | 45% | |
| Selenium | 25.8µg | 4.1µg | 39% |
| Vitamin B12 | 0.76µg | 0µg | 32% |
| Vitamin B2 | 0.386mg | 0.06mg | 25% |
| Sodium | 155mg | 529mg | 16% |
| Vitamin A | 172µg | 32µg | 16% |
| Protein | 10.57g | 2.68g | 16% |
| Phosphorus | 167mg | 52mg | 16% |
| Vitamin B5 | 1.289mg | 0.534mg | 15% |
| Vitamin C | 0mg | 10mg | 11% |
| Iron | 1.48mg | 0.65mg | 10% |
| Vitamin D | 69IU | 0IU | 9% |
| Vitamin D | 1.7µg | 0µg | 9% |
| Saturated fat | 3.319g | 1.429g | 9% |
| Vitamin E | 1.29mg | 9% | |
| Folate | 39µg | 7µg | 8% |
| Zinc | 1.09mg | 0.31mg | 7% |
| Polyunsaturated fat | 2.712g | 3.737g | 7% |
| Monounsaturated fat | 4.843g | 2.48g | 6% |
| Copper | 0.063mg | 0.118mg | 6% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin B3 | 0.064mg | 0.89mg | 5% |
| Fats | 11.66g | 8.2g | 5% |
| Potassium | 117mg | 254mg | 4% |
| Vitamin B1 | 0.034mg | 0.077mg | 4% |
| Carbs | 0.64g | 11.17g | 4% |
| Vitamin K | 4.5µg | 4% | |
| Manganese | 0.024mg | 0.101mg | 3% |
| Calcium | 48mg | 19mg | 3% |
| Calories | 154kcal | 143kcal | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Net carbs | 0.64g | 9.87g | N/A |
| Sugar | 0.31g | N/A | |
| Vitamin B6 | 0.143mg | 0.141mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.14mg | 0.042mg | 0% |
| Threonine | 0.467mg | 0.116mg | 0% |
| Isoleucine | 0.565mg | 0.141mg | 0% |
| Leucine | 0.913mg | 0.202mg | 0% |
| Lysine | 0.767mg | 0.171mg | 0% |
| Methionine | 0.319mg | 0.066mg | 0% |
| Phenylalanine | 0.572mg | 0.135mg | 0% |
| Valine | 0.722mg | 0.172mg | 0% |
| Histidine | 0.26mg | 0.062mg | 0% |
| Omega-3 - DHA | 0.049g | N/A | |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +294.4% |
| Contains more FatsFats | +42.2% |
| Contains more CarbsCarbs | +1645.3% |
| Contains more OtherOther | +95% |
~equal in
Water
~76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains more Mono. FatMonounsaturated fat | +95.3% |
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Poly. FatPolyunsaturated fat | +37.8% |
